Your meal potions and frequency will depend on many different factors.

Typically, for men you are looking to consume two servings for each recipe and the women will have a single portion. Of course this is just a guideline, and each individual will adjust according to their exercise regemin, daily routine and metabolism.

Here are a list of portion guidelines you can use for each meal and three calorie options if you want to count them.

1. Protein = the size of your palm

2. Carbs = the size of your fist

3. Fats = the size of the end of your thumb x 2

Here’s a general ballpark figure on how you can count calories for fat loss.

1. 10xs your body weight = lose weight/burn fat

2. 12xs your body weight = maintain

3. 15xs your body weight = gain weight/lean muscle

For more details regarding portions and counting calories refer to the program guides below :